Frittata with Crab, Red Pepper and Cilantro

A frittata is an open-faced omelet. Using egg whites and egg substitute instead of whole eggs gives this a fraction of the fat, calories and cholesterol in most frittatas. Use any vegetables you like and substitute smoked salmon, prosciutto or diced cooked chicken for the crabmeat.

RECIPE INSTRUCTIONS
1. Lightly coat a small non-stick skillet with vegetable oil spray. Heat the oil over medium heat and sauté the onion and garlic for 4 minutes, or until the onion is tender and lightly browned. Add the red pepper and sauté for 2 minutes. Remove from the heat.

2. Whisk the egg substitute, egg whites, milk, salt and pepper together. Spray a 10-inch skillet with vegetable oil and place over medium-low heat. Add the egg mixture and the vegetables and cook for 5 minutes, until nearly set.

3. Top with the crabmeat and cilantro. Cover and cook until the frittata is set, about 3 minutes. Use a spatula to slip the frittata onto a serving platter.

4. Cut into wedges and serve immediately.

INGREDIENTS
1 tsp vegetable oil
1/3 cup finely diced onion
1/2 tsp crushed fresh garlic
1/3 cup finely diced red bell pepper
1/2 cup egg substitute (or 2 large eggs)
1/3 cup low-fat milk
pinch of salt and freshly ground black pepper
3 oz finely diced crabmeat (or surimi)
1/4 cup chopped cilantro or parsley
3 egg whites

NOTES
Nutritional Analysis per Serving

Calories 113
Protein 18 g
Fat 2g
Saturated Fat 0g
Carbohydrates 6g
Cholesterol 12 mg
Sodium 230 mg
Fiber 1.2 g

Prep Time:10 minutes
Cook Time:14 minutes

Serves 2

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